Fitness Test Preparation

You will have to train to meet the standards. Each test has a different training routine.

1.5-Mile Run

To prepare for this test, you need to gradually increase your running endurance. The schedule below is a proven progressive routine. If you can advance the schedule on a weekly basis, then proceed to the next level. If you can do the distance in less time, then do so.

Week

Activity

Distance

Time

Frequency

1

Walk

1 Mile

17-20 min.

5 per week

2

Walk

1.5 Mile

25-29 min.

5 per week

3

Walk

2 Miles

32-35 min.

5 per week

4

Walk

2 Miles

28-30 min.

5 per week

5

Walk / Jog

2 Miles

27 min.

5 per week

6

Walk / Jog

2 Miles

26 min.

5 per week

7

Walk / Jog

2 Miles

25 min.

5 per week

8

Walk / Jog

2 Miles

24 min.

5 per week

9

Jog

2 Miles

23 min.

4 per week

10

Jog

2 Miles

22 min.

4 per week

11

Jog

2 Miles

21 min.

4 per week

12

Jog

2 Miles

20 min.

4 per week

300-Meter Run

To prepare for this test you will need to do interval training. The first step is to time yourself for an all out effort at 110 yards. This is called your initial time or IT. The second step is to divide the IT by 0.80 to get your starting training time. Then follow the schedule below.

Frequency

Week

Training Distance

Repetitions

Training Time

Rest Time

1 per week

1,2

110 yards

4

.80 into IT

2 min.

1 per week

3,4

110 yards

5

.80 into IT minus 2-3 sec

2 min.

1 per week

5,6

110 yards

6

.80 into IT minus 2-3 sec

2 min.

1 per week

7,8

220 yards

4

.80 into IT times 2

2 min.

2 per week

9,10

220 yards

4

.80 into IT times 2 minus 4 sec.

2 min.

Maximum Push-Ups

To prepare for this test, follow this routine. The first step is to see how many push-ups you can do. That will become your initial training repetition dose or ITRD. For successive weeks, keep adding two more repetitions per week.

Weeks

Sets

Repetitions

Frequency

1

1

ITRD

3 per week

2

2

ITRD divided by ½

3 per week

3

3

ITRD divided by ½

3 per week

4

3

ITRD divided by ½ plus 2

3 per week

5

3

ITRD divided by ½ plus 4

3 per week

6

3

ITRD divided by ½ plus 6

3 per week

7

3

ITRD divided by ½ plus 8

3 per week

8

3

ITRD divided by ½ plus 10

3 per week

One Minute of Sit-Ups

To prepare for this test follow this routine. The first step is to see how many sit ups you can do in one minute. That will become your initial training repetition dose or ITRD. For successive weeks keep adding two more repetitions per week.

Weeks

Sets

Repetitions

Frequency

1

1

ITRD

3 per week

2

2

ITRD divided by ½

3 per week

3

3

ITRD divided by ½

3 per week

4

3

ITRD divided by ½ plus 2

3 per week

5

3

ITRD divided by ½ plus 4

3 per week

6

3

ITRD divided by ½ plus 6

3 per week

7

3

ITRD divided by ½ plus 8

3 per week

8

3

ITRD divided by ½ plus 10

3 per week

Vertical Jump

To prepare for this test you will need to do plyometric training. There are two plyometric exercises:

Double leg vertical jump

Single leg vertical jump

Perform each exercise with one set of 10 repetitions, three days a week. Do the repetitions ballistically without stopping and rest three minutes between each set of each exercise.